(Closed) Tendon Issues

posted 8 years ago in Fitness
Post # 3
Hostess
18643 posts
Honey Beekeeper
  • Wedding: June 2009

My pilates instructor had us use a foam roller to roll out our IT band.  Hurt like crazy but apparently professional athletes do it too.

Post # 4
Member
474 posts
Helper bee

I have just started to haveIT band problems too and have been doing some stretches that a PT friend of mine suggested. A foam roller is a great investment for massaging out the IT band, as is resting, icing, compression and elevation (RICE)

I would also recommend going to see a physical therapist too if you can.

Post # 5
Member
1106 posts
Bumble bee
  • Wedding: July 2010

I do physical therapy for a living, so I see a lot of IT band issues. I would recommend what @MissAB suggested. A foam roll or even a rolling pin will work, but the foam roll will do a better job. If you can get one of those, lay on the side that hurts on the roll and roll down to your knee and up to your hip. I’m not going to lie… it hurts like crazy, but once you can break all of that junk in there up, you’ll be feeling much better. Do it daily, a couple of times a day if you can.

Feel better soon!!

Post # 6
Member
1580 posts
Bumble bee

I’ve had a small issue recently while training for a half marathon. One thing that really has helped me is to take it easy when it is hurting you. Then when you start again, pay close attention to your form, whether you are running or doing some other form of exercise.

You may need new running shoes. If you go to a specialty store they will tell you which shoes are best for your stride.

If you google it, you can find stretches and strengthening moves to help.

Post # 8
Hostess
18643 posts
Honey Beekeeper
  • Wedding: June 2009

Yup the foam roller for yoga works for it!

Post # 9
Member
1237 posts
Bumble bee
  • Wedding: May 2015

Firemanslady – Not sure what you would use them for in yoga, but this type: http://www.target.com/gp/detail.html/184-0127596-1494612?asin=B0007W2FEU&AFID=Froogle_df&LNM=|B0007W2FEU&CPNG=sports&ref=tgt_adv_XSG10001 (they come in different firmnesses, you’ll probably want to start with a softer one that will be less painful)

You’ll want to roll as shown in this video: http://www.youtube.com/watch?v=RoHBDim_fzk

If you can get in to see your family doctor to get a script for PT, that would help also. Your PT will be able to not only treat your pain but also give you exercises to strengthen the supporting muscles and hopefully avoid flare-ups in the future.

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